Comparing Nutrients in 300 calories Cookies, oatmeal sandwich, with creme filling VS Tomato Puree

Weight per 300 calories

• Cookies, oatmeal sandwich, with creme filling: 75.4g
• Tomato Puree: 790g

Cookies, oatmeal sandwich, with creme filling have 10.5 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 300 calories - Cookies, oatmeal sandwich, with creme filling or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	54.5% 71g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	52.6% 38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	26% 18.8g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.16% 1.96g	39.5% 15g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.44% 0.084mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.67% 0.035mg	76.5% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.16% 28.6μg	21.7% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.31% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	93% 83.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.13% 0.75IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.07μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Tomato Puree	Recommended Dietary Allowance
Calcium	0% 0mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.7% 1.4mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.4mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	3% 103mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.13μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	18.8% 694g	3700g per day for Men 19-50 years

Cookies, Oatmeal Sandwich, With Creme Filling VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, oatmeal sandwich, with creme filling or Tomato Puree?

Lets compare vitamin content per 300 calories of Cookies, oatmeal sandwich, with creme filling vs Tomato Puree:

• 300 kcal of Canned Tomato Puree contain 272.3 times more Vitamin A, 7.5 times more Vitamin B2, 13.4 times more Vitamin B3, 16 times more Vitamin B5, 28.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 6.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tomato Puree provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, oatmeal sandwich, with creme filling vs Tomato Puree:

• 300 calories of Cookies, oatmeal sandwich, with creme filling have 1.7 times more Sodium than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain more Calcium, 21.9 times more Copper, 9.9 times more Iron, 6.9 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 33.8 times more Potassium, 5.6 times more Zinc and 41.6 times more Water than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tomato Puree contain similar levels of Selenium per 300 calories.
• 300 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, oatmeal sandwich, with creme filling have 8.3 times more Fat, 17.2 times more Saturated Fat, 10.5 times more Omega 3 and 8.1 times more Omega 6 than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.7 times more Carbohydrate, 1.6 times more Sugars, 7.7 times more Fiber and 6.6 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tomato Puree offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3 and Omega 6